Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20: 40 Wall Balls (14/10) 30/24 Calorie Row 20 Toes to Bar 10 Alternating Dumbbell Power Snatches (50/35)Read more

Bell House Fitness – Home Gym Metcon (Time) AT HOME 3 Rounds of Dumbbell “Cindy” 15 Double Dumbbell Clusters (50/35) 3 Rounds of Dumbbell “Cindy” 12 Double Dumbbell Clusters (50/35) 3 Rounds of Dumbbell “Cindy” 9 Double Dumbbell Clusters (50/35) Rest 2:00 Run 1 Mile Dumbbell “Cindy”: 5 Double DB Bent Over Rows 10 Push-ups 15 Air Squats EQUIPMENT-FREE 3 Rounds of Weightless “Cindy” 12 Burpee Broad Jumps 3 Rounds of Weightless “Cindy” 9 Burpee Broad Jumps 3 Rounds of Weightless “Cindy” 6 Burpee Broad Jumps Rest 2:00 Run 1 Mile Weightless “Cindy”: 10 Push-ups 15 Air Squats 20 Sit-upsRead more

Bell House Fitness – CrossFit Metcon (Time) Partner Workout For Time: 50/35 Calorie Assault Bike 150 Double Unders 50 Double DB Push Press (35/25#) 150 Double Unders 50/35 Calorie Assault Bike On the Minute: 6 Alternating Dumbbell Power Snatches (35/25#)Read more

Bell House Fitness – CrossFit Metcon (Weight) DEADLIFT FOR LOAD: Set #1: 9 reps Set #2: 7 reps Set #3: 5 reps Set #4: 3 reps Set #5: 5 reps Set #6: 7 reps Set #7: 9 reps Metcon (Time) In Teams of 2: 100 Ring Rows (Feet elevated on a box) *Partition as Needed* *While one partner works the other holds two kettlebells farmer carry style (70/53)*Read more

Bell House Fitness – CrossFit Metcon (Weight) Every :90 for 4 sets: 1 Power Snatch + 3 Overhead Squats w/ :5 pause in the bottom Metcon (Time) 5 Rounds For Time: 15 Overhead Squats (65/45) 12 Kipping Pull-Ups 9 Burpee Box Jumps (24″/20′)Read more